WOD: Wednesday, November 22nd, 2023
Warm-up: Group Dynamic
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Strength-Endurance: Deadlift EMOM
Every 2:30 Minutes x 5 Intervals
- 250 Meter Row / 200 Meter Run / 500 Meter Bike
- 3 Touch N’ Go Deadlifts
*Start LIGHT! Aim for 60% and build from there
*Finish no heavier than 90% of 1RM
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Workout: Ladder x 16 Minutes
4, 8, 12, 16, 20, 24, 28, 32, etc…
- Calorie Row/Bike/Runner/Ski
- Alternating Front Rack Lunges (95/65)
- Ab-Mat Sit Ups
*Score is last FULL round completed + partial reps
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Cardio Option: Ladder x 16 Minutes
4, 8, 12, 16, 20, 24, 28, 32, etc…
- Calorie Row/Bike/Runner/Ski
- Alternating DB/KB Lunges (50/35)(24K/16K)
- Ab-Mat Sit Ups
*Score is last FULL round completed + partial reps
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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